PERFORMANCE
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Draw out your jerk footwork like this:
Then do this Jerk Warm-Up with 45/33 lbs barbell…
Three sets of:
Split Press from Behind the Neck x 5 reps
Rest 60 seconds
Followed by…
Three sets of:
Jerk Balance x 3 reps
Rest 60 seconds
Followed by…
Three sets of:
Split Jerk from Behind the Neck x 5 reps with a 3 seconds pause in the dip and a 3 second pause in the catch
Rest 60 seconds
Then…
A.
Every 2 minutes, for 12 minutes (6 sets):
Behind The Neck Split Jerk
*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk
*This is Week 1/8 in this progression.
B.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 15/10 Calories of Assault Bike
Minute 2 – 20 Kettlebell Swings (32/24 kg)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 10 Strict Handstand Push-Ups
Minute 5 – Rest
ALTERNATE AT-HOME WORKOUT OPTION – limited EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Complete as many rounds and reps as possible, at 75-80% effort, in 15 minutes of:
2 Minute Jog
15 Air Squats @ 3211
2 Minute Jog
30 Alternating Single-Leg Ground to Sky Touches
2 Minute Jog
20 Tempo Mountain Climbers
(pause for 2 seconds at top of every rep)
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Complete as many rounds and reps possible in 2:30 of:
100-Foot Shuttle Sprint (50 out, 50 back)
14 Alternating Dumbbell Snatches
100-Foot Shuttle Sprint (50 out, 50 back)
14 Single-Arm Dumbbell Clean and Jerks (7 each side)
100-Foot Shuttle Sprint (50 out, 50 back)
14 Push-Ups
Rest 90 seconds and repeat for FOUR sets total.
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!
Didn’t have time for both, so did the EMOM. I want to come back to A at some point though.
B.
All sets complete RX. All before 40 sec, most by 30 sec.
SHSPU 6/4, 6/4, 6/4, 4/3/3 – Really excited about being able to do all of these RX.
This was a burner!
A. Behind the neck snatch x 2 E2MOM
185,190,190,200,200,200
B. Done w/ 24 kg KB
A)
Standard Split Jerks – 2 reps each
115
135
135
145
155
155
B)
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 250 meter row
Minute 2 – 20 Kettlebell Swings (28 kg)
Minute 3 – 15 Box Jump-Overs (24″)
Minute 4 – 10 Hand Release Push-Ups
Minute 5 – Rest
Was gassed heading into 4th minute every round… probably should have just scaled down SHSPU’s
A. Done with 135, 145. Last set was 155×1
B. Lots of subs
20 cal row
60 lb kbs
10 30” box jumps
10 pike pushups off 30” box
Love the WU! The footwork video was great..but I also found an outstanding video that Coach Jared did of the 3 biggest Jerk mistakes. That video definitely helped me with dip and leg stability on the land…THANX Coach Jared! A. Behind the neck Split Jerk x 2 at 105, 105, 105, 115, 115, 115 B. EMOM for 20 10 Assault Bike Cals – 38s/37/37/35 20 KB Swings @ 24kg – all UB 15 BJO @ 20″ – all UB (step down) 10 L-Sit DB strict press @ 30# DBs – 6/4, 5/3/2, 5/2/1/1/1, 2/1/1/1/3/2(last 5 reps standing) Rest C. 5… Read more »
Awesome Candy!
PB 185
3×2 @135
3×2 @ 145
Emom for 20 min
1.1 min schwin sprint
2. 20 60# swings
3. 15 tuck jumps over 24″ object
4. 10 z-press @95#
5. rest
A. Sets 1-3 115#/Sets 4-6 125#
B. Done with row instead of bike and pike push-ups off a box instead of shspu.
Emom 1:30
Behind head split jerk
3 sets at 185-2
3 sets at 205-2
Only time for 3rds
15 cal row
20 kB swing 30lbs
15 box jump overs 20”
10 Shsu
Rest
All completed in 30 seconds or so
Warm up ✔️
Strength : 3×82,5/3×88
Workout : I tried to sprint each intercalé
1) 15 cal bike: 20’/16’/20’/23′
2) 20 KBS 32: 40’/39’/38’/38′
3) 15 BJO: 23’/22’/24’/29′
4) 10 SHSPU: 13’/13’/13’/15′
5) Rest. All sets UB
The last round… ?
SPLIT JERK BTN
2×155
2×165
2×170
2×175
2×180
2×180
EMOM 20
1- 10 Cal Row
2- 15 BJO
3- 10 STRICT HSPU UBK
4- 20 Kbs (14/6)
5- Rest